Crossfit Lillington – Mayhem Affiliate – Teens
Warm-up
1. Movement Prep/Activation and Increasing Heart Rate
Banded 7’s
-into-
8:00 AMRAP
30-second Air Bike
20-second Knee Plank
3 Up Downs
3 Dumbbell Push Press (light)
3 Dumbbell Split Jerks (light)
2. Strength
Skill Focus (Split Jerk):
– Split Jerk w/ Pause in Dip & Catch (4×2 @ 50-60%)
– Tall Split Jerk Drill (3 sets of 3 reps)
– Focus: Emphasize footwork precision and upright torso
3. Workout Prep
2 sets:
10-second Air Bike (each)
2 Synchro Burpees
Coaches Notes
Knee Plank
No Push Up Burpee
Dumbbell Push Press
Double Dumbbell Split Jerks
Split Jerk w/ Pause in Dip & Catch (4×2 @ 50–60%)
This drill emphasizes balance, positioning, and control in the dip and receiving phase of the jerk. Athletes perform a deliberate dip, pausing to confirm an upright torso and weight balanced through the mid-foot. From there, drive vertically and drop into the split, pausing again in the catch to reinforce stability. The light load (50–60%) ensures mechanics and footwork take priority over weight. Focus on sharp footwork, stacked bar position, and equal weight distribution in the split stance.
Post: Tall Split Jerk Drill (3 sets of 3 reps)
This drill reinforces speed and precision in footwork without relying on leg drive. Athletes begin standing tall, press the bar to eye level, then rise onto the toes before driving directly into the split stance while simultaneously punching the bar overhead. The emphasis is on fast, accurate footwork and timing the lockout with the landing. Light weight, PVC, or an empty bar is recommended to ensure sharpness in execution.
Scaling and Alternatives: For athletes struggling with mobility or balance, practice footwork without a bar to dial in consistency, or use a PVC pipe to reduce load. If overhead mobility is limited, substitute pause dip and hold drills with light weight to reinforce torso alignment and balance in the dip.
Split Jerk (Skill Focus (Split Jerk):
– Split Jerk w/ Pause in Dip & Catch (4×2 @ 50-60%)
– Tall Split Jerk Drill (3 sets of 3 reps)
– Focus: Emphasize footwork precision and upright torso)
How to approach the lifts
Split Jerk w/ Pause in Dip & Catch (4×2 @ 50–60%)
Setup: Start with the barbell in the front rack, elbows slightly in front of the bar, feet under hips, and core braced. Visualize your split stance markers to prepare for foot placement.
Execution: Perform a controlled dip with an upright torso, pause briefly, then drive vertically to launch the bar. Drop quickly into the split, pausing again in the catch to reinforce stability. Recover by bringing the front foot back, then the rear foot. Reset and take a deep stomach breath before beginning the next rep.
Approach: Keep the load light (50–60%) to emphasize footwork and bar path over strength. Focus on balance, stability, and timing in both the dip and the catch. Rest 60–90 seconds between sets.
Cue Focus: “Dip straight, drive straight.” – “Feet fast and precise.” – “Pause stable.”
Note: This variation trains balance and precision in the split jerk, building confidence in both the dip and the receiving position without the stress of heavy loads.
Tall Split Jerk Drill (3 sets of 3 reps)
Setup: Start tall with the bar in the front rack or on the shoulders, heels down, and core engaged. Focus on bar path and footwork rather than dipping.
Execution: Press the bar to eye level, then elevate to tiptoes before driving directly into a split stance while simultaneously punching the bar overhead. Lock the bar out quickly and stabilize in the split.
Approach: Use very light weight or even a PVC pipe to keep the drill fast and sharp. Prioritize perfect footwork and bar placement. Rest 60 seconds between sets to maintain crisp execution.
Cue Focus: “Fast feet.” – “Punch under the bar.” – “Land balanced.”
Note: The tall split jerk reinforces speed and accuracy in foot placement and lockout timing, helping athletes refine mechanics that directly transfer to heavier jerks.
Example Sets
Set 1:
1 Split Jerk + 1 Split Jerk @ 100# (45 kg)
-rest 60–90 seconds-
Set 2:
1 Split Jerk + 1 Split Jerk @ 100# (45 kg)
-rest 60–90 seconds-
Set 3:
1 Split Jerk + 1 Split Jerk@ 120# (54 kg)
-rest 60–90 seconds-
Set 4:
1 Split Jerk + 1 Split Jerk@ 120# (54 kg)
Based off a 200# 1RM
-into-
Set 1:
3 Tall Split Jerk (empty bar–light)
-rest 60 seconds-
Set 2:
3 Tall Split Jerk (empty bar–light)
-rest 60 seconds-
Set 3:
3 Tall Split Jerk (empty bar–light)
Tall Jerk (3 sets
3 Tall Split Jerk)
Metcon (Calories)
9/11
20:01 AMRAP
Teams of 2
Max Calorie Air Bike
Every 3:00 (including 0:00)
9 Synchro Burpees